Comparing Nutrients in 1 pound Elderberries VS Figs, canned, extra heavy syrup pack, solids and liquids

Macros Ratio

	Protein	Fat	Carbs
Elderberries	3%	6%	91%
Figs, canned, extra heavy syrup pack, solids and liquids	1%	1%	98%

Macro Nutrients

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Energy	11.4% 331kcal	16.7% 485kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	4.32% 0.73g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.2% 83.5g	97% 126g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	83.6% 31.8g	NA	38g per day for Men 19-50 years
Protein	5.35% 3g	3.08% 1.72g	56g per day for Men 19-50 years

Vitamins

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Vitamin A	15% 136μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	8.3% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.3% 1.04mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.8% 27.2μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	181% 163mg	5.04% 4.54mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Elderberries	Figs, canned, extra heavy syrup pack, solids and liquids	Recommended Dietary Allowance
Calcium	17.2% 172mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	91% 7.26mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	NA	16.4% 0.38mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	25.3% 177mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	13% 440mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9.8% 362g	8.75% 324g	3700g per day for Men 19-50 years

Nutrient Comparison: Elderberries VS Figs, canned, extra heavy syrup pack, solids and liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Elderberries versus 1 lb of Figs, canned, extra heavy syrup pack, solids and liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Elderberries has 15 times more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2 times more Vitamin B5 and 36 times more Vitamin C than Figs, canned, extra heavy syrup pack, solids and liquids.
• Both Elderberries and Figs, canned, extra heavy syrup pack, solids and liquids provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5 and Vitamin C
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Elderberries vs Figs, canned, extra heavy syrup pack, solids and liquids:

• 1 pound of Elderberries has 1.5 times more Calcium, 5.7 times more Iron, 3.9 times more Phosphorus and 2.9 times more Potassium than Figs, canned, extra heavy syrup pack, solids and liquids.
• While 1 lb of Figs, canned, extra heavy syrup pack, solids and liquids contains 1.7 times more Copper and 2 times more Magnesium than Raw Elderberries.
• 1 pound of Elderberries lack sufficient amounts of Magnesium
• 1 pound of Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Phosphorus
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Figs, canned, extra heavy syrup pack, solids and liquids contains 1.5 times more Energy and 1.5 times more Carbohydrate than Raw Elderberries.
• Both Raw Elderberries as well as Figs, canned, extra heavy syrup pack, solids and liquids provide inadequate amounts of Omega 6 and Protein in one pound.